Warm-Up
5 Sets
30m Acceleration to Sprint, No Rest
20m Sprint, No Rest
15m at Controlled Sprint, No Rest
30m Gradual Slowing
*Rest 2 Min between sets.
Main Workout
3 Sets
150m at RPE9.5
-Rest 1 Min-
150m at RPE9
-Rest 1 Min-
150m Controlled Sprint
*Rest 3-5 Min between sets.